F3 Knoxville

Thunderdome Circuit

The Dog Pound
AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts